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Back to getting up early. It's amazing how much a week off effects me. The pool was crowded this morning - must be those April Fools Resolutions. But it was no April Fools that my arms didn't have a lot of speed - nor my mind set. At the end, Peter got me going a little bit. But, this was largely just a day to get back in the pool and at least start swimming. Maybe tomorrow, I'll pick it up.

1 x Noah's Ark
- used last 100 as loosen and out
(Solo/Rec/2550 yds/50 min)
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My shoulders were stiff today, so did a recovery workout. Looking back, I swam a lot last week so aimed to loosen up today, knowing that I have to work tomorrow and can't swim. The Rec was closed yesterday, which was the last day for Sunday swimming until November. Too bad the lakes are still chilly.

Had a great time at the service last night. Pastor Peter was able to organize and lead the appox. 40 folks there, and I was able to help with greeting people at the door, setting up and running the choruses on the overhead, then collecting the offering. Afterwards we had a bit of a celebration with cake, punch, and coffee - I was able to snag three more pieces of cake than I should have. Looks like Sunday nights at 6pm is going to be his spot now, so I will go there to continue to support him (and be used as needed) before hitting the court for some bball.

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Just remembered this post from the Kingdom Swim website related to training for a big #OWSwim this summer: Training Tips: 10-Mile

I arrived at the pool at 12.30 expecting to stretch and then swim but my coach had a surprise; I lifted for about 45mins and then did the static Vasa swim bench non stop with pulse metronome for 10 mins. Then I swam for two hours. I was very sore after the weights but loosened up pretty quickly once I got in the pool.

A broken 75 with 25 easy to ensure I don't slow down too much in future LCM 50's. The speed drop off on the 3rd 25's, in addition to feeling drained now, probably means work is needed in this area.

Only 375 m were hard effort today, and the average speed was slower compared to, say, a greater net distance of equivalent effors with more rest and faster average speed (which I can do to the point of joint limits, without feeling it afterwards). But today wiped me out. It would be a good thing if I do this once a week and over time see an adaptive improvement, like hold 14's on the 3rd ones.

The two days last week with insufficient sleep may also have a role in how I feel from this, not sure.

7 x 75 - 1:10 Convert Free->Kick->Free
7 x 75 - 1:00 Convert Free->Fly->Free
100 Easy
Should be able to do this but the 75 fly got to me. I was pretty tired and 2-3 seconds off the interval. Let Roger pass and finished about 10 seconds back from where I should have.

18 x 100:
* Odds Convert Kick->Free->Kick 1:40
* Evens Convert Free->Fly->Free 1:30, sprint last 100.
Intervals were originally 1:30/1:15 but those were probably for high school kids. Adjusted to what we were comfortable with. Made the 100 fly on 1:17 and last 100 free on 1:04.

I felt sluggish this morning after taking the weekend off. It got better as the workout went on. This was the first of my swim camp workouts and I will be heading back to the pool for a longer workout after lunch. The plan is at least two swims every day. Luckily my shoulder felt better today, so fingers crossed it is on the mend.

Last week I went 5 seconds slower on the send off and made it pretty easily. This week the extra 5 off was really tough and I was unable to make the last 100 on 55. It ended up being more like 3x100 on 1min. In reality this is still a really good set for me. The weird thing was that I did not feel like I failed per se, but rather I just could not go any quicker. We are planning on ramping up the yardage again this week and throwing in some select quality sets. I know I need to get some speed somewhere between here and nationals also!